Weight loss of 10 kg per month with excess weight is possible without a very strict diet - nutritional correction and moderate physical activity will suffice. 30 days is enough to change your taste habits, avoid unhealthy foods, reduce daily calories and stop eating in the evening. Our body is a flexible system and sensitive to changes in lifestyle. Your main task is to adapt these changes to health.
When we talk about how easy it is to lose extra pounds in a month, we mean objectively overweight, not what you think. Yes, there is no limit to perfection, but it is important to understand that it is more difficult to lose weight than a normal body weight. Use a body mass index calculator - it allows you to accurately assess the real situation.
Losing a few pounds a week when you change your lifestyle, change your diet, and give up bad habits can actually be as much as 10 a month. If you want to lose weight healthily, you do not want to risk your health, plan to achieve lasting results, do not rush. Each monthly course allows you to lose weight gradually, without health consequences and without a drastic set in the future. The positive side effect is the correction of eating habits, lifestyle, which allows you to consolidate the results and not gain much in the future.
Nutrition Recommendations
If you always want to lose weight and have lasting results, follow the advice of a professional.
Basics of proper nutrition
The nutrition program should be designed separately, taking into account all the features of the body. Choose your favorite foods - they will give you quick satiety and so much pleasure. At the same time, it is important to focus on the options that bring the maximum health benefits and provide immediate satiety.
Nutritionists strongly recommend that everyone who loses weight after 6 pm does not eat. Being a little hungry is not harmful, and even beneficial - overloading at night is harmful to gastrointestinal diseases. In the early days, of course, it will be difficult not to eat after 6, if you have about 10 dinners, but over time you will get used to it. If you are completely intolerant, limit yourself to something light - for example, cottage cheese, kefir, vegetable salad. Evening walks, jogging, and exercise are also recommended. Even these changes are enough to lose 4 kg in a month - without dieting and there are no strict dietary restrictions for the rest of the day.
Sweet and starchy foods will not keep you harmonious and in good health.
Lose weight with proper nutrition so that you can lose weight gradually. It is also advisable to limit salt, sugar and spices - it is usually unusual, but then you start to feel the taste of dishes.
If you are feeding a baby
Breastfeeding women are losing weight or gaining weight. If nature does not help you to build, make changes in your diet. First, remove the salt - fatigue, feeling unwell, the cause of the swelling.
After a week or two, you will notice that you have become more energetic. In addition, breast milk contains salt, which is completely harmful to the baby. You can replace it with spices, herbs, greens, or gradually salt the food more and more.
Because milk is supposed to be nutritious, it goes against strict restrictions. Eliminate only "empty" foods, but you need more meat, cheese, and vegetables than ever before. And walk more in a wheelchair - exercise speeds up the weight loss process.
Do pills help or harm?
Definitely harmful - diet pills should be used only in exceptional cases, and even better. They have side effects, but at the same time, even if such therapy is usually allowed, do not flatter - over time, health problems will become apparent.
You can easily lose weight in a month without pills - set goals and remember that health is paramount.
Diet for a month to lose 10 kg
You do not need a strict diet to lose 10 kg in a month - it is enough to eat in moderation and eliminate harmful foods from the diet. Exercise is not required, but pleasant, we suggest you choose the type of activity you like - it is easier and more pleasant to lose weight in a good mood. It is often necessary to exercise every day, with strict restrictions on the caloric content of food, it is better to give up heavy loads to avoid overloading the heart.
If you are overweight, a significant portion of it is due to toxins and toxins. First, the sugar must be removed.
The brain does not need glucose, which is not good for health and fitness. Abstinence from refined sugars solves most of the weight problems. Yogurts with additives, soda, ketchup, cookies, sweets, cereals with sugar, cakes, pastries are unpleasant.
At first you don't think the food tastes good - the main thing is not to give up this time and wait. Sugar can be replaced with dried fruits and honey. Over time, the condition of the facial skin improves, as the white sugar-supporting fungi disappear. Cane sugar is not a panacea Most products found in supermarkets are nothing more than white products.
Don't overeat - if the portion is too large, weight loss will be a problem.
Eat small meals - this will boost your metabolism. Drink green tea and clean water. Grapes, bananas, corn, potatoes, burgers, pork and fresh bread with yeast are prohibited during the monthly weight loss program. Choose meat, eat more fermented dairy products, herbs and whole grains.
Do you want to lose 10 kg a month? 5 iron rules
To lose weight, you need to reset. Key points where the process will not stop:
- Drink enough - about 2 liters of water, compote, tea, kefir. No beverage can replace water, so it must be calculated separately. Start the morning with a glass of clean drinking water, always carry a bottle with you, quench your thirst and / or don't forget to drink if you're not used to it. Drink half an hour before meals and an hour after, but not on time.
- Prevents weight loss of all harmful substances - fatty, fried, sweet, fast food. Substitute these foods for cooked foods, fruits, and vitamin salads as much as possible. If you get bored without sweets, treat yourself to dark chocolate (but not immediately to the bar). Don't go to the store when you are hungry, and you will buy extra, harmful things, and even eat.
- Food should be at the same time - so the body gets used to the daily routine and works actively. Snack between meals - yogurt, cheese, vegetables, fruits, yogurt. The body does not have time to be very hungry, so it does not store the warehouse for future use.
- Proper weight loss is one to two kilograms per week. Yes, not fast, but true.
- In constant motion - this applies to both sports and current physical activity. If you can't go to the gym, it's not that scary, just walk every day and take the stairs.
Don't think you're losing weight - take the program as a new way of life, get used to it. Enjoy the process, find all the benefits in a new format of food, on a daily basis.
Be sure to take a picture before you lose weight, compare the results later and reward yourself.
Fitness
Don't have time to go to the gym? It doesn't matter - you can train at home.
There are enough lessons every day, often it is not necessary, because the body does not have time to recover. Start your workout by warming up - bending, arm movements, bending the body in different directions. When it's warm, move on to the main part of the sport.
- Lift your body from where you lie down so that your arms are comfortable on your chest or behind your head. Spread your elbows on both sides, bend and raise your knees. Extend your chin to your chest and hold it in this position, returning to its original position.
- Make a sideboard. Lie on your side, lean on your elbows and lift your body until a straight line appears (stand up, nothing should swing). Usually there is no pain - there is only tension. Change hands.
- Perform crunches while lying on the floor. Lift the body slowly, then rotate it in both directions alternately. You should try to touch the other knee with your elbow. Once you reach the end point, you don't need to lie on your back and lie on the floor a little higher.
- Lie on your back, bend your legs, stretch your arms, and look down at your palms. Now exhale and begin to raise your hips, bring yourself to the highest point, and lower yourself.
Buttocks
- Place your wrists on the floor and bend your knees. Keep your back straight, it may bend slightly at the bottom, look forward. Inhale, start with the leg back, lock it up, and lower it. You don't have to make a sharp swing.
- Starting position - lying on the right side, one hand on the ground, the other hand resting on his back. Pull the toe of your right foot up and begin to lift your foot as much as possible. Low.
- Classic extended jumpsuits are also good for your hips. Squeeze each muscle, lower it, and lift it slowly.
hands
- Lie down, lie on the floor, and start standing up. Ideally, the palms should be more than shoulder-width apart. Lift your body by putting pressure on your knees and arms.
- Perform the board so that the body is in a straight line and the hips and abs are as tight as possible. Bend your right leg and pull it to your chest, socks should be on the floor. Do the same for the other leg.
stretch
Stretching is an important part of a weight loss program. You can make a "butterfly" (sit on the floor, spread your knees to your sides), stretch the rope, alternately stretch your legs, spread your legs wide, and only forward. In yoga, various poses, "cat" stretches and back jumps are performed. Offers can and should be made on a daily basis.
How to create a menu for a month
To lose 10 kg you need the right menu for a month. Replace unhealthy foods with healthy ones. If they don't taste good to you, don't despair - over time, if you get used to the taste and aroma of healthy foods, you will find them especially appealing. Try to avoid stress - this is the main reason why we overeat. Find something you enjoy, exercise, change jobs, meet friends and eat right
You don't need store-bought sauce - it doesn't contain a lot of fat, toxins and nutrients. Artificial additives stimulate the appetite, which is also completely useless. In addition to water, you can drink green tea, fruit and vegetable juices. Coffee is allowed, but do not overdo it. Alcohol itself is high in calories and stimulates the appetite - this does not mean that it should not be consumed at all, but it is better to limit the total amount.
Your main food:
can- Oats.
- Dairy products.
- Vegetables.
- Olive oil.
- Cereals.
- Healthy grains.
- Eggs.
- Fruit.
- Crackers.
- Fruits.
- Diet meat, fish.
Cook, grill or steam vegetarian soups (you can't fry them). Replace all harmful sweets with healthy sweets.
Results
Minus 10 kg per month is a painless amount. Obviously, if you are not overweight, you will lose less. Exercise is very enjoyable - it stimulates the metabolism and accelerates the process of losing excess pounds. It is advisable to remove all harmful products, especially sugar, fried and baked goods. If you follow a proper diet, you will lose weight gradually and will not return. Bet on healthy proteins, complex carbohydrates, fiber and fermented milk products. Keep salt to a minimum.